29 04/14
22:58

Here’s the new workout I’m doing

Since February, I’ve been starting to do this workout pretty much every week:

Monday:

  • Deadlift
  • Shoulder Press
  • Single Leg Squats
  • Chinups
  • Dips

I’ll usually do 3 sets of 3 on deadlift and shoulder press. I’ll work the squats, chinups, and dips in between those sets and/or after depending how I feel.

Tuesday:

  • Bench Press
  • Squat
  • any lift that works my tris, like overhead extensions

Again, 3 sets of 3. I don’t do any bodyweight work on Tuesday because I don’t want to get too burnt out.

Wednesday:

  • Deadlift
  • Shoulder Press
  • Single Leg Squats
  • Chinups
  • Dips

I do this 2 sets of 2-4 reps. I try to lift as heavy as I can on Wednesdays. I mainly do the bodyweight work to warmup.

Friday:

  • Deadlift
  • Shoulder Press

I flip my workout a little. I do as many sets as I can but with 3-5 reps. I rest 2-3 minutes in between. This is the only real focused mass building I do all week.

Saturday:

  • Squats
  • Dips
  • Chinups
  • Pushups

I kind of focus on mass here too, but I really Squat again on Saturday to train the technique of squatting and get stronger in the lift.

One good resource that’s helped me so far is this great source of exercise and workouts to gain strength and mass.

They also have great resources on targeted exercises like their guide for core exercises and how to do certain exercises.